Supplement Series: Raspberry Ketones

A few years ago raspberry ketones were the new 'in' thing marketed for fat loss. But do they actually do what they claim? And are they still they still a popular supplement for weight loss?

Raspberry ketones are a natural substance which give raspberries their scent. They are also used as flavorants in food products and are contained in some cosmetic products. However, the raspberry ketones sold as a weight loss aid are artificially derived and are not actually natural. 

Now for the science... the molecular structure of raspberry ketones is similar to that of capsaicin and synephrine, both of which are known to boost the metabolism. When given to rats, raspberry ketones increased the breakdown of fat and made fat cells release more adiponectin (regulates metabolism and blood glucose). Low levels of adiponectin are associated with diabetes and obesity. However, to achieve the results seen in rat studies you would have to consume 100 times the recommended dosage of raspberry ketones.

There has been no hard evidence found on human weight loss with raspberry ketones. Some people lose weight - others do not.

 If you are on the fence, it may be worth considering that raspberry ketones have in fact been found to improve hair growth and improve hair elasticity! 

Supplement Series: Creatine

Creatine is a non-essential nutrient in diet, meaning the body can produce it, it can also be found in fish and red meats. 60-70% of the bodies store of creatine is within the muscles in the form of phosphocreatine (PCr), which is used to re synthesise ATP, therefore it has a vital role in energy production. 

The idea behind creatine supplementation is that by increasing the level of stored creatine, the body can re-synthesise ATP faster and therefore recover from high intensity faster and increases force/power production. Simple right?!

Suggested supplementation is in the form of a loading regime, which can be a bit confusing at first. You would do 6 days of 20 g per day supplementation followed by 2 g per day maintenance. The positive effects of the supplement will wear off after a month if maintenance doses are not taken.

There are several side effects reported when taking creative including: impaired renal function, weight gain via water retention, effects on hydration and gastrointestinal discomfort. In addition 30% of the population have been found to be non-responders to the supplement and therefore experience no benefits whatsoever. 

Overall, creatine supplemention is benefitial to those who wish to recover faster from high intensity exercise or who require a higher force/power output during exercise.

Worth a try I'd say!

Supplement Series: Protein Shakes

As many of you will be aware, various supplements can be taken in addition to a regular diet to give health, performance and weight benefits. This post will feature protein and protein shakes, specifically the pros/cons and the optimal time for taking them. 

It goes without saying that protein is found naturally in the diet in both meats and plants, which when eaten in appropriate amounts is adequate for the synthesis of muscles, red blood cells, enzymes and the synthesis of other regulatory compounds (e.g. DNA and hormones). However, when exercising excessively or doing large amounts of strength training additional protein is beneficial. 

To give an idea of how much protein is required for different people, an endurance athlete requires 1.2 - 1.4 g per kg of body mass (for example, a 100kg person would require 120 - 140g of protein) and a strength athlete would require 1.2 - 1.7 g per kg of body weight. To induce a training adaptation e.g. increasing muscle mass, a higher rate of protein synthesis is required, therefore more protein is needed. 

A typical protein shake serving will include around 20 - 25g protein which is fairly similar to that of 100g of chicken breast (27g). The key benefit of a protein shake over consuming a high protein meal, is convenience. You can easily take protein powder to the gym for example, allowing you to consume protein straight after a workout. You can also buy protein powder which is fat and carbohydrate free, therefore not impacting upon daily macro content.

Pros:

- The ingestion of protein (1.2 - 2.1 g.kg.BW) over a 12 week period of resistance training has been found to increase lean body mass by 5%.

Timing of ingestion:

- There has been no differences found between ingesting 20g protein immediately before or after exercise.

- Protein synthesis was higher ingesting 10g protein immediately after exercise compared to 3 hours later.

- Therefore, the optimal time to drink your shake appears to be immediately after exercise. 

Cons:

- Additional fat gain can occur if consuming protein with a high fat/carbohydrate content.

- A high protein diet can put excess strain on the kidneys due to excess ketones.

- Protein shakes may also cause gastro-intestinal discomfort.

Overall, when consumed in appropriate quantities, protein and protein shakes can be effective in increasing muscle mass when taken alongside resistance training and immediately after exercise.